Spray large saucepan or Dutch oven with cooking spray. Combine potatoes, 1/3 cup green onions, chicken broth and garlic powder in pan and bring to a boil; reduce heat to low. Cover and simmer 10 to 12 minutes, until potatoes are tender. Remove from heat and cool slightly. Pour half the potato mixture into food processor or blender and process until smooth. Pour mixture back into pan; add half-and-half, skim milk, pepper, clams, and bacon bits. Cook, stirring frequently, over medium heat until mixture thickens and is heated through. Sprinkle with remaining green onions before serving.  

Source: Supermarket Gourmet

by Jyl Steinback. America's Healthiest Mom

 

Serves: 16

 

1½ cups all-purpose flour	½ cup packed light brown sugar
1/3 cup unsweetened cocoa powder	½ cup egg substitute
1 tsp baking soda	½ cup unsweetened applesauce
¼ tsp baking powder	1 tsp vanilla extract
1 tsp ground cinnamon	2 cups shredded zucchini
½ cup granulated sugar	¼ cup miniature chocolate chips

 

Preheat oven to 350°F. Spray a 9 X 5 inch loaf pan with cooking spray. Combine flour, cocoa, baking soda, baking powder and cinnamon in a large bowl; mix well. Add sugars, egg substitute, applesauce, vanilla and zucchini; mix until ingredients are combined. Fold in chocolate chips. Spoon batter into loaf pan; bake 40 to 45 minutes, until toothpick inserted in center comes out clean. Cool slightly before removing from pan; slice and serve.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	119	1½ other carb	2
Fat	1 g
Carbohydrates	27 g
Protein	3 g
Cholesterol	0 mg
Dietary Fiber	1 g
Sodium	72 mg

 

Source: Cook Once, Eat for a Week

by Jyl Steinback, America's Healthiest Mom

 

Serves: 6

 

1 cup nonfat mayonnaise	¾ cup chopped green onions
¼ cup mango chutney	¾ cup chopped celery
1 tbsp curry powder	3 tbsp chopped walnuts
¼ tsp pepper	2 small apples, diced
3 cups chopped, cooked chicken breast	½ cup dried cranberries

 

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	248	1 fat	2
Fat	4.8 g	½ other carb
Carbohydrates	31 g	2 very lean meat
Protein	21 g	1 fruit
Cholesterol	53 mg	1 vegetable
Dietary Fiber	3 g
Sodium	350 mg

 

Source: Diabetes Comfort Food

by Johanna Burkhard

 

Serves: 4

 

1 lb Thin veal or pork cutlets	¾ assorted mushrooms, such
½ tsp salt	as shiitake, oyster and
¼ tsp freshly ground black pepper	button mushrooms, sliced
¼ cup all-purpose flour	1 tbsp chopped fresh thyme or
2 tsp butter, divided	1 tsp dried thyme leaves
2 tsp olive oil, divided	½ cup dry Marsala or white wine
1/3 cup minced shallots	½ cup reduced-sodium chicken broth

 

Blot veal dry with paper towels. Season with salt and pepper; dredge in flour, shakin off excess.

 

In a large nonstick skillet, heat 1 tsp each butter and oil over high heat; cook veal in two batches, 1 minute per side or until lightly browned. Add remaining butter and oil for second batch. Transfer to a plate.

 

Reduce heat to medium; cook shallots, mushrooms and thyme, stirring, for 5 minutes or until softened. Add Marsala and broth; cook for 2 minute or until slightly reduced. Return veal to skillet. Cook for 2 to 3 minutes, turning occasionally, until heated through and coated in sauce. Adjust seasoning with pepper to taste.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	238	3½ very lean meat	n/a
Fat, total	7 g	2 vegetable
Fat, saturated	2 g	½ fat
Carbohydrates	13 g
Protein	27 g
Cholesterol	94 mg
Dietary Fiber	2 g
Sodium	450 mg

 

Source: Supermarket Gourmet

by Jyl Steinback, America's Healthiest Mom

 

Serves: 4

 

1 lb 4 oz pkg. diced cubed potatoes with onion

½ cup frozen diced bell peppers

1½ tsp. salt-free spicy seasoning

 

Preheat oven to 450°F. Line a baking sheet with foil and spray with cooking spray. Spray a large nonstick skillet with cooking spray. Add potato mixture and bell peppers; sprinkle with seasoning. Cook, stirring freqently, until potatoes are lightly browned, 5 to 8 minutes. Spread potoes on baking sheet in a single layer; bake 10 to 15 minutes, until golden brown and crisp.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	133	1½ starch	2
Fat	0 g	1 vegetable
Carbohydrates	30 g
Protein	3 g
Cholesterol	0 mg
Dietary Fiber	3 g
Sodium	277 mg

 

Source: Duke Diet and Fitness Center Cookbook, Spring '05

by Duke Diet and Fitness Center

 

Yield: 15

Serving Size: 1 Tablespoon

 

½ cup sugar

½ cup water

¼ tbsp vanilla extract

1/8 tbsp almond extract

 

Mix water and sugar over medium heat. Allow to reduce until thickened. Remove from heat and add vanilla and almond extract. Cool before serving over banana trifle.

 

Yield: 1

 

½ oz angel food cake

½ banana, medium

1 tbsp lite whipped topping

1 tbsp almond syrup

 

Place ½ oz cake in individual small bowls. Top with ½ cup sliced banana (or strawberries), 1 tbsp syrup and 1 tbsp whipped topping.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	140	n/a	n/a
Fat	0.5 g
Carbohydrates	30 g
Protein	1.5 g
Cholesterol	*
Dietary Fiber	*
Sodium	*

*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.